Adelphos Athletics – CrossFit
Warm-up (No Measure)
You need to stand by your principles no matter what the consequences.
Angus Buchan
Warm-up
Warm-up (No Measure)
2 sets
30-sec run
5 wall balls (focus on breathing/arm cycling)
5 Scap Pullups
5 Body Row on Racked Bar
5 Alt. V-ups (each side)
**2. Workout Prep**
3 set
50m Run
5 Pull ups
5 Wall balls
5 Toes to Bar
Metcon
Metcon (Time)
5 Rounds
200m Run
10 Pullups
20 Wallballs (20/14)
10 Toes to bar
Assistance Work
Warm-up (No Measure)
~Bent Over Lateral Raises
4 sets: 10 reps
*Build to a light/moderate weight, stay the same or increase across sets
~Weighted Hip Thrust
4 sets: 12-15 reps
*Build to a heavy weight and perform sets at this weight as long as form can be maintained
Cool Down
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose